Super Staples: Power of a Healthy Plate

Wednesday, June 9, 2010

Dear Real Moms,

I am a busy mom on the go and I get overwhelmed and sometimes frustrated with all of the nutrition information and food lists out there. Can you provide me with a quick and simple list of healthy food options that can also help prevent disease? I have heard that food is “thy” medicine, so have at it. — Patsy R., Cleveland, Ohio

Patsy, Patsy, I love when people ask me this question! There are so many delicious whole foods out there that are uber-good for you that also taste delicious. What I love about these types of foods is that they work so well in a variety of recipes and they always pack a nutrient punch.

Real Moms know that the wrong diet can compound health ailments, while a healthy version can prevent, ward off or help you cope with a variety of diseases. When you eat three or more times a day, every day, you have to consider the impact your food has on how you feel, your health and your overall energy!

With this in mind, here’s a super list of healthy staples for your next shopping adventure:

Print out this page as a little reminder and keep it in your purse for your next trip to the market.

  • Get your fiber “punch” with high-fiber breads and cereal: Real Moms know that a high-fiber diet may help prevent cancer, heart disease and other serious ailments, in addition to making us feel full–so we don’t overeat. I try to find brands that include at least 3-5 grams of fiber per serving. I really enjoy Kashi cereals, like their 7 Whole Grain Flakes Cereal with 6 grams of fiber and 6 grams of protein. I also love Ezekiel bread from Food for Life with 4 grams of protein and 3 grams of dietary fiber.
  • Eggs and egg whites are an Eggceptional source of protein, offering 6 grams of protein and 5 grams of fat. When you want to focus on keeping trim, yet remain a Real Mom Who Loves to Eat, opt for 1 whole egg and 2 egg whites in your omelet (with 1 ounce of low-fat cheese and sliced veggies of your choice)
  • A fish on the line is fine, especially if it’s wild salmon. Supplying a good source of vitamin D and Omega-3 fatty acids, this heart-healthy fish reduces the risk of diabetes, inflammation and offers a hearty 19 grams of protein, leaving you feeling satisfied after consuming it.
  • Banana has appeal. These yellow gems are rich in magnesium and potassium, which helps manage blood pressure. With a whopping 51 grams of carbs, you’ll want to consume bananas in the morning with your protein smoothie. The protein will offset the natural sugar in the banana, so you can utilize its energy all day long. This fruit is perfect, with it’s own carrying case and 6 grams of fiber, fitness buffs and Real Moms agree–bananas are the bomb!
  • Green is the new black. Real Moms agree that Green Moms are the new It Girls of our generation. Moms who are mindful of the planet and enjoy their daily dose of greens have it going on. It’s simple with a wide variety to choose from (farmers’ markets are brimming with greens right now). One of my favorites is Kale. This low-carb, tall, handsome variety boasts ample amounts of Vitamins A, C, K, Calcium, Manganese and Iron. Perfect cut in thin ribbons and mixed with salad greens or blended up in your smoothie, kale is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves (keep this in mind for late summer planting).

    Salmon and Kale

With these super staple foods you can eat three disease-preventing, tummy-trimming, tasty meals in one day–or every day.

I found this delicious Salmon, Couscous and Kale recipe that I know you will enjoy. Check it out here.